Author: Jane Collins Category: Health, Diet, Men's Health, Supplements & Vitamins, Women's Health
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A new report focusing on the nutrition of the over 50s reveals many of us could be risking malnutrition.  Really, why?

You’d think with the sheer volume of diet and health information and access to a dazzling array of food these days we’d all be getting a reasonably healthy diet. But apparently not: findings from the new Hidden Health Challenges Report reveal many over 50s need advice on how to eat for their age and, staggeringly, more than half the older adults admitted to hospital in the UK are malnourished. The Report, commissioned by the Health Supplements Information Service, helpfully flags up a challenging new issue for a population that is living longer: the way our nutritional needs change with age.  This condition has been dubbed by some as gran-arexia!

Food for thought

As Professor Katherine Appleton, a nutritionist and psychologist from Bournemouth University and one of the experts on the report panel says, ‘While nutrition is important at any time, our needs do begin to change in our 50s. Metabolism slows and we burn calories at a slower rate, so many adults cut back on calories and unwittingly on important nutrients.’  She adds, ‘We also know that our ability to absorb some nutrients declines with age and other factors such as smoking and alcohol can also impair nutrient absorption.’

So while nobody is saying that once you hit 50 you’re suddenly going to be afflicted with scurvy this stage of life does come with new nutritional challenges.  Nutritionist Shona Wilkinson, points out, ‘Most 50 year olds are still working and very much active.  They may in fact be at their busiest ever – having to cope with ageing parents, possibly grandchildren whilst holding down a job and family responsibilities generally.’  She adds that this can be one of the most stressful times of our lives and prolonged stress ‘makes our adrenals work harder and over time can deplete nutrients which support the nervous system particularly vitamins B1, B6 and B12.’  And let’s not forget that many women will also be going through the menopause and all the symptoms that accompany that.

Quality of life

To put things in context, the average life expectancy for a woman in the UK is now 82.8 years and, of course, we all know women who have reached well beyond this.  But crucially while we might be living longer we are not necessarily living better and many elderly people are suffering with more than one serious long-term, life threatening condition.  Unsurprisingly then nutritionists and health experts are trying to raise awareness of how we are more likely to thrive in our extended lives.

‘One effect of living longer is that free radical damage can become more pronounced potentially leading to cellular damage,’ says Shona Wilkinson.  These cell-damaging free radicals are neutralised in the body with anti-oxidant nutrients (also known as free radical scavengers) like Vitamins A, C and E and minerals including Selenium and Magnesium and can help protect against some of our biggest health problems like heart disease, diabetes, some cancers and cognitive decline.  In short, if you want a blueprint for a long and healthy life you won’t go far wrong with an antioxidant-rich, Mediterranean-inspired diet including 5-10 servings of vegetables and fruit daily (choose a variety as they contain different combinations of vitamins and minerals), healthy fats, nuts, seeds, oily fish and lean protein.

Absorbing stuff

Thing is, you probably know all this.  You’ll also be aware those healthy eating intentions don’t always go to plan as life has an unfortunate habit of getting in the way!  If you are caring for a sick relative, travelling a lot, ultra busy, ill, depressed (or a combination of any of these) say, then rustling up a superfood salad is probably not high on your agenda.  What complicates things even further is that with the best will in the world and all the dark, leafy green veg you can lay your hands on, your ability to obtain and synthesise key vitamins and minerals deteriorates with age.  The gut can become less efficient at absorbing nutrients from food and this becomes even more of a problem if you suffer with a digestive disorder.  We also have different requirements: women over 50, for instance, need more calcium than younger women.  Vitamin D also becomes increasingly important as the skin becomes less able to convert it from sunlight.  This, in turn, can affect your calcium absorption – both vital for bone health.  (Good sources of calcium include diary produce, almonds, kale, broccoli and salmon).  Levels of CoQ10 in the body, helpful for maintaining energy levels and preventing cardiovascular health, also decrease with age.  (Good sources include offal, beef, sardines, mackerel, spinach, broccoli and cauliflower.)

Can you turn back the diet clock?

Another thing to take into consideration is, even if you have a diet to rival Gwyneth Paltrow’s now, what if you spent your youth and early adulthood eating your body weight in processed food and Mars bars.  Or went on endless fad diets that starved you of key nutrients?  Will those dietary shortfalls come back to haunt you in your old age?  Reassuringly, ‘most damage can be undone eventually by following a healthy lifestyle and diet,‘ says Shona.  ‘Osteoporosis [thinning and brittle bones] is slightly more problematic as our bone density is set in our early 30s so we are mainly reliant on how good our diet was then.’  But this can be managed effectively by good diet, regular exercise and avoiding smoking, alcohol and soft fizzy drinks.  She adds yo-yo dieting can lead to problems with blood sugar balancing years later (and potentially diabetes), although again it can generally be addressed with a good diet.  Supplements can also help address any dietary shortfalls (see below).

The age of healthier ageing

The dietary needs of a pensioner compared to a 50 something woman may not be vastly different but, as the Hidden Health Challenges Report highlights; the changes can be societal as well as just natural signs of ageing.  For many over 60s appetite decreases or maybe post-divorce or possibly bereavement they become less concerned about cooking just for themselves.  If they become less mobile they probably go out less (and don’t get much sunlight to be converted into Vitamin D) and are less able to shop for, or prepare, nutritious foods.  They probably have less money to spend on it.  They might possibly be on medication that interferes with the absorption of some foods or just makes them feel nauseous and not hungry.  But these are the challenges we have to think about now.  It is unrealistic to think you can guard against all illness with a healthy lifestyle and diet but by including as many nutrient dense foods as you can (and encouraging your parents or any elderly relatives and friends to do the same) you can hopefully go a long way to staving off, or slowing down any existing health conditions – and enjoy a healthier and happier old age.

These supplements could help:

supplements to avoid malnourishment

Vega Proven 50 Plus A-Z multivitamins with probiotics – a range of vitamins and minerals targeted specifically for the over 50s with added probiotics (to improve digestive health and ideally nutrient absorption) 28 capsules £7.16 available from Bodyind

High Strength Vitamin B Complex* – B Vitamins help to improve cognitive function.  Vitamin B12 deficiency is common in older people.  120 tablets £10.95

Healthspan Super Strength Vitamin D* – as it becomes harder to get this immune-boosting, bone-strengthening Vitamin from sunlight alone a supplement should help.  The Department of Health recommends a daily 10mcg for adults over 65.  240 tablets £11.95

Bare Biology Lion Heart Purest Omega 3 – Omega 3 fatty acids EPA and DHA help play an important role in improving memory and reducing the risk of depression.  Oily fish is one important source but two out of three older people do not eat oily fish regularly.  120 tablets £28.50

Further information
The Health Supplements Information Service
The Malnutrition Task Force
The British Nutrition Foundation

*Affiliate links